Healthy Quinoa and Vegetable Tartare
Wholesome Quinoa Vegetable Tartare For a happy microbiome
By Patricia from Heal Collective
Our quinoa tartare is composed of in-season produce and is is so easy to make. The contrasting colours and textures not only make it look great, but also make it interesting by pairing acid with sweet, and smooth with crunchy.
Quinoa is an amazing grain which is rich in protein, fibre, vitamins and minerals. It's considered a complete protein, meaning it contains all of the essential amino acids. Here we paired with in-season vegetables, so you can find the whole range of essential nutrients (vitamins, minerals, fibre, carbohydrates) packed tightly into this fresh and wholesome vegan tartare.
Total time: 1 hour (to refrigerate) and 20 minutes of preparation.
Serves: 4 people
For the purée
200g asparagus, tips removed and reserved, stalks diced
1 shallot, diced
100ml vegetable stock
1 tbsp olive oil
¼ lemon, juiced
1 bunch fresh basil
1 bunch fresh parsley
Salt to taste
For the quinoa and vegetables
¼ lemon, juiced
2 medium carrots
1 clove of garlic, peeled, finely grated
2 tbsp of organic apple cider vinegar
3 tbsp of good quality organic olive oil
1 tsp of organic raw sugar
Sea salt and pepper
For the garnish
Seeds to sprinkle
Cook the quinoa as directed on the packet. Cool and reserve.
For the tartare, prepare the vegetables by thinly slice the carrots and radishes. In a bowl mix the vinegar, olive oil, garlic, salt and sugar together. Add the sliced radishes and carrots into the mixture.
In another bowl, smash the avocado with a fork and add and pinch of salt and the ¼ lemon juice.
Use a 8 cm mould to assemble the tartare tower one layer at a time on the plates which you’ll serve the tartare. Start with a layer of quinoa, followed by layers of the smashed avocado, marinated carrots and radishes. Chill in the refrigerator for at least one hour.
To make the asparagus purée, peel the asparagus stalks. Wash and mince the stems and the tips separately, and set aside.
Dice the shallot and sauté in the olive oil for 1-2 minutes. Add stock and bring to a boil, add diced asparagus, reduce heat to low, simmer for 1-2 minutes only. Remove from the heat and add salt and lemon juice.
Place all remaining ingredients in a blender. Pour stock and asparagus into the blender, cover, and purée until smooth. Adjust seasonings to taste and set aside to cool.
To assemble the dish, spoon some asparagus purée to the plates where you placed the tartare. Then remove the ring or tube. Garnish with the seeds, watercress and basil leaves.